What to Eat When Hungry & on a Diet

by Natalie Stein

About Natalie Stein

Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.

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You may start to feel exceptionally hungry when you go on a diet to lose weight because you're restricting food intake. If you refrain from eating for too long, you risk becoming so hungry that you end up overeating and sabotaging your diet. A better approach is to eat low-calorie, filling foods throughout the day to satisfy your hunger while sticking to your diet.

Vegetables

Most non-starchy vegetables are good for a diet because they have a low calorie density, which means you can consume large volumes while only taking in a small number of calories. Vegetables are also high in dietary fiber, which helps fill you up. Eat raw celery, cherry tomatoes, cucumbers or bell pepper strips for snacks; have green salads for a side dish; or eat cooked broccoli, eggplant or other vegetables with your entrée to fill up on fewer calories.

Lean Protein

Protein is good for a diet because it slows down digestion so you feel full longer, according to the Harvard School of Public Health. Choose lean proteins, such as skinless grilled chicken or turkey breast, canned tuna in water, low-fat cottage cheese or low-fat plain yogurt. Nuts are high in calories and fat, but they provide healthy fats. A half ounce of nuts is the perfect portion for a healthy snack while dieting.

Fruit

Most kinds of fresh fruit are good for diets because they are low in calories and high in water and dietary fiber. When you get hungry in between meals, have a piece of whole fruit, such as an apple, orange or pear, or have some berries or cut fruit, such as melon. Another benefit of consuming fruit while on a diet is the fact that it's a great substitute for higher-calorie desserts, such as ice cream, pies or cakes. A fruit salad or piece of fresh fruit can fill you up while signaling the end to your meal because it is sweet.

Soup

A hearty soup can be a filling snack or a meal in itself. Water is a natural appetite suppressant, and you can add low-calorie ingredients to your soup to make it more satisfying and healthy. Add a source of lean protein, such as beans, lentils or cooked chicken breast, as well as vegetables, such as green beans, carrots or tomatoes. Have a clear or broth-based soup, and avoid high-calorie, high-fat bases such as cream or cheese.